8-1-18

Red Dirt CrossFit – CrossFit

Fire Alarm – Fitness (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

(65/45)

Fire Alarm (CFNE) (Time)

3 Rounds Bergeron Beep Test*

50/40 Cal Row

3 Rounds Bergeron Beep Test

50/40 Cal Row

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Metcon (No Measure)

3 Sets of 4: Overhead Squats

3 Sets of 3: Snatch Drop

3 Sets of 2: Snatch Balance

Snatch

Fire Storm (Time)

For Time:

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:

7 Squat Snatches (95/65)

7 Chest to Bar Pull-ups

7 Box Jumps Overs (24/20)